The Right Way to Take Vitamins|服用维他命有撇步

by Owain Mckimm

Many people do the wrong thing when they are trying to be healthy.

Vitamins, which maintain and facilitate the body's various functions, are an essential part of our diet. Many people take vitamin supplements to guarantee them the _(1)_ daily allowance. However, recent studies have suggested that people who take vitamin supplements may be getting too much of a good thing.

Many of the foods we eat already have vitamins _(2)_ added to them. People drinking a glass of orange juice may think that they're only getting a dose of vitamin C. In fact, they are also getting added calcium and vitamin D. Breakfast cereal alone provides more than half a person's daily allowance of some vitamins. _(3)_ these levels with supplements can cause some nasty side effects.

According to the Office of Dietary Supplements in the US, too much vitamin A can cause headaches and affect bone strength. Too much iron can affect the liver and _(4)_ unpleasant vomiting. Vitamin supplements are not _(5)_ the same rigorous tests as medicine, which makes knowing what's really in them problematic. Besides, they are not tested for safety or effectiveness because they are not considered a _(6)_ for disease.

If you feel that you must take vitamin supplements, nutritionists suggest taking them in _(7)_ doses. This means that if you take a calcium pill, you shouldn't drink too much milk. They also advise against excessive intake, such as eating three energy bars for breakfast and then taking a dose of vitamin A. If your diet is relatively balanced, chances are you are already OK where vitamins are concerned.

1.  (A) informed    (B) civilized   (C) unexpected  (D) recommended

2.  (A) statistically   (B) officially  (C) artificially    (D) punctually

3.  (A) Prolonging  (B) Boosting    (C) Decreasing  (D) Submitting

4.  (A) consist of  (B) apply to    (C) depend on   (D) result in

5.  (A) subject to  (B) anxious about   (C) capable of  (D) lacking in

6.  (A) strategy    (B) belief  (C) treatment   (D) consumption

7.  (A) ridiculous  (B) sensible    (C) portable    (D) frequent

服用维他命有撇步

很多人都用错误的方式追求健康。

　　维生素维持且促进身体的各种机能，是饮食中不可或缺的部分。许多人服用维他命补充品，以确保达到每日建议摄取量。然而，近来研究显示，服用这些补充品的人可能摄取过量的维生素。

　　我们所吃的食物当中，很多已经含有人工添加的维生素。喝下 1 杯柳橙汁的人可能认为他们只摄取到维生素 C。事实上，他们也获得额外添加的钙质和维生素 D。光是早餐吃的谷类食品就提供某些维生素一半以上的每人每日摄取量。因此，服用补充品增加摄取量可能造成一些严重的副作用。

　　根据美国膳食补充品办公处的说法，过量的维生素 A 可能引发头痛并影响骨骼强度。过量的铁质则可能影响肝脏和导致令人难受的呕吐。维他命补充品不同于药品，不会接受相同严格测试的管制，这让了解维他命的真实成分显得困难重重。由于它们不被视为疾病的治疗方法，所以也不会经过安全和效用的检测。

　　倘若你觉得一定要吃维他命补充品，营养学家建议摄取合理的剂量。这表示假如吃了 1 粒钙片，就不要喝太多牛奶。他们也建议不要过量摄取，像是吃了 3 条能量棒当早餐后，再吃 1 剂维生素 A。如果你的饮食相当均衡，可能就不用担心维生素摄取的问题了。

答案：1. (D)2. (C)3. (B)4. (D)5. (A)

6. (C)7. (B)

维他命这样吃就对了

1. 服用综合维他命为主，单一剂量维他命加上食物摄取的维生素很容易超过一天所需的量。

2. 食品厂和药厂都能生产维他命，但是药厂通常对于每天建议摄取量的配方有较严格的掌控，所以建议以知名药厂品牌为主。

3. 有些维他命较市价便宜，可能是因为剂量减半。有些添加维生素之外的营养素或是标榜有机而提高价格，但是多加的营养素是否是身体所需，如何证明有机食材来源也要一并考虑，所以不是愈贵的维他命就愈好。

4. 除了算剂量，还要算摄取百分比。多数维他命产品会标示剂量，但是没有标示每日摄取百分比，一不小心就超量食用。因此建议购买有标示百分比的产品。

5. 每天吃维他命产品上建议量的一半，其他再吃食物补充就好。

6. 维他命吸收需要食物帮忙，最好是在饭后吃，早餐时间最适宜，可提供一整天所需的能量。

（数据源：天下杂志 444 期）